Kim Kardashian’s personal trainer, Sonada Greer, made headlines when she revealed that just five minutes a day of exercise can kickstart your journey to lifelong fitness. While it might sound simplistic, her focus is less on immediate physical transformation and more on building habits that prioritize consistency and long-term health.

Greer, a world-renowned fitness expert who has coached Miranda Kerr and Bebe Rexha, emphasizes that small steps create sustainable results. During her appearance on a wellness podcast, she described how working out not only transforms the body but also has profound effects on mental health. Here’s the wisdom she shared, and why even those intimidated by fitness can start small and work their way up.

Why Five Minutes of Exercise Matters

For many beginners, diving into an hour-long workout plan feels overwhelming. This is where a five-minute routine can make a difference. “Five minutes won’t get you ripped—but it will get you started,” Greer explains.

The key is habit formation. If you commit to moving your body for just five minutes each day, you’re creating a foundation for consistency. Research supports her claim: it can take anywhere from 21 to 66 days to solidify a new habit. Those few minutes act as a low-barrier entry point to building discipline around exercise.

Turning Five Minutes Into Results

While it’s true that five minutes won’t yield significant physical changes, Greer suggests looking at it differently. “Think of fitness as a marathon, not a sprint,” she says. Accumulating small wins builds self-confidence, reduces mental resistance, and eventually leads to longer sessions.

Here’s how you can make a quick five-minute session effective:

• Warm-up movement: 1 minute of brisk walking or jogging in place
• Bodyweight exercises: 2 minutes of squats, lunges, or modified push-ups
• Strength focus: 1 minute of deadlifts using household items
• Cooldown: 1 minute of stretching

No gym equipment? No problem. You can improvise with items at home. For instance, Greer remarks that something as simple as squatting to a chair or doing hip thrusts on a couch can be a meaningful start.

Why Strength Training Should Be a Priority

While cardio, Pilates, and yoga also offer tremendous benefits, Sonada Greer believes strength training stands out as a cornerstone of physical longevity. “Your muscle mass and bone density are critical to healthy aging,” she explains.

The Science of Strength Training

From the age of 30, we naturally lose muscle at a rate of 3-8% per decade—a rate that accelerates in our 40s and beyond. Bone density also peaks around age 25-30 and begins to decline after that. These processes are especially concerning for women, who face greater risks of osteoporosis after menopause.

“Strength training directly combats these declines,” says Greer. Here’s what makes it vital to long-term health:

• Bone Density: Weight-bearing exercises like squats and deadlifts maintain and improve bone strength, reducing the risk of fractures.
• Muscle Mass: Building muscle means improved metabolism, better mobility, and a reduced likelihood of injuries.
• Functional Strength: Core muscle groups trained through strength exercises help you perform daily activities independently, even as you age.

Greer also underscores the mental benefits of strength training. During her own battles with anxiety and depression, strengthening her body helped strengthen her mind: “When I found strength training, that’s when I found the strength in me.”

Adding Strength Training to Your Routine

For newcomers intimidated by lifting weights, Greer recommends starting light and learning basic movements with proper form to minimize the risk of injury. Here’s an ideal beginner’s strength training circuit:

1. Bodyweight Squats: Builds lower body strength
2. Push-Ups (Modified if Necessary): Focus on upper body strength
3. Plank Holds: Engages the core
4. Rows with Bands or Household Items: Improves posture and back strength

Perform 8-12 reps of each exercise in succession, rest for a minute, then repeat. Adjust intensity for your fitness level.

Overcoming Common Fitness Barriers

Greer has worked with clients at every fitness stage and shared that the most universal hurdle is relying on motivation. “Motivation is fleeting,” she says. “It’s habits and discipline that drive long-term results.” She advises:

• Create Structure: Schedule workouts at the same time each day to avoid decision fatigue. Morning routines are easier to stick with for many people.
• Prepare Your Environment: Lay out workout clothes the night before and organize your space.
• Remove Excuses: If time is a constraint, start as small as 5 minutes—no one is ever too busy for that.

Tailor Exercise to Your Needs

The world of fitness offers endless options, which can overwhelm beginners. Greer suggests people focus on the type of movement that aligns with their goals:

Exercise Types and Their Benefits

Exercise Type	Benefits
Strength Training	Builds bone density, muscle mass, and functional strength
Cardio	Improves heart and lung health
Yoga	Enhances flexibility, balance, and stress relief
Pilates	Focuses on core stability and strength
HIIT (High-Intensity Interval Training)	Time-efficient fat burning and endurance boost

Greer personally includes a mix of modalities in her program for variety and to avoid plateaus. However, she insists that strength training remains her go-to because of its unmatched contribution to long-term health.

Practical Tips for Long-Term Success

1. View Fitness as an Investment for Your Future: The muscle and bone mass you build now will pay off in your later years.
2. Make Each Workout Accessible: Keep it simple—short exercises at home can still be effective.
3. Start Early for Long-Term Gains: The earlier you incorporate strength training, the more you can slow age-related declines.
4. Be Patient: Habits form over weeks and results take time, but consistency is the secret sauce.

Final Takeaways

Kim Kardashian’s trainer, Sonada Greer, demonstrates that fitness doesn’t have to be intimidating. Starting with just five minutes a day can transform how you approach health and wellness. By focusing on habit formation, prioritizing strength training, and incorporating movement into your daily life, you can build a stronger, healthier body—both now and in the years to come.

Whether you’re completely new to exercise or restarting after a break, remember: small, consistent steps lead to significant changes over time. And as Greer says, “Your future self will thank you.”